Where and How to Install Gymnastic Rings at Home?

Jeff Baldelli
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Find the Best Gymnastic Rings

Now that you`ve decided to get some ring training for your home gym, you will need to know why you should get the XMark XM – 4433 and how they compare with other models.

We have been researching and testing the latest models of gymnastic rings and have found that the XMark XM – 4433 is the model that you should be getting. They offer very good quality for a low price. They are made of a sturdy steel and there are no issues with the fastening. The rings are thick enough to support your weight and they don`t shake. They are not the cheapest on the market, but they are worth the premium price for all of the benefits they offer. Be careful with cheaper models as they can be a waste of your money.

Choose the Right Size

You will need to find the right size for your rings. It is important that you get gymnastic rings that are perfectly suited for your needs. This means that they fit your height and take into consideration your skill level. In order to do this, you will need to know some basic information about gymnastic rings before you are able to make a wise choice.

Gymnastic rings have come a long way since they became popular back in the days of Ancient Greece. Back then, gymnastic rings were mostly made of wood and athletes used them to exercise and improve their skills using a variety of moves that are still practiced today.

This might make the rings sound a lot like a child`s toy but don`t be fooled because they are not. Gymnastics rings are a serious piece of athletics gear that consists of at least two pyramids which are connected with a strap of leather or a strong rope.

Gymnastic rings provide a great alternative to the more traditional stamina and strength building tools that include weights and barbells. They have the right amount of resistance to build strength and power without causing any significant injuries. Using gymnastic rings provide you with a safe way to train and exercise some of the muscles that are hard to work on with traditional training tools and thus can improve your overall fitness.

Basically, gymnastic rings are the place where gymnastics meets bodybuilding and an athlete can benefit from both of these in a very efficient way.

Find the Right Spot

Before you go out and buy your gymnastic rings, think about where you’re going to be using them.

You’re going to be setting them up in your house, rather than a designated gymnastics studio, which means you’re going to have less space available. Smaller homes would be better suited for gymnastic rings than larger ones.

Try to find a spot near a door frame for ease of installation. If you’re not experienced at DIY installation, then it’s best to find a spot with a ceiling beam nearby in case you need to screw the rings into them.

The ceiling beam may need to be reinforced, and you may also need to buy extra strengthening tools.

How to Choose Gymnastic Rings?

If you’re a trained athlete or gymnast, then you may wish to buy a pair of gymnastic rings specifically designed for that activity. If, however, you plan on using them for your own training, you may be better off just buying a more standard set that you can later put to different uses.

Some of the more popular and cheaper models of gymnastic rings available on sites like Amazon are as follows:

Iron Gym Rings

One of the more popular gymnastics ring models is the Iron Gym branded rings. These come in either a single or a pair. You can easily find them in most sports and outdoor equipment stores as well.

Most people decide to purchase the Iron Gym rings because they are affordable, work great, can be used in a lot of different locations, and they’re also designed to help people achieve a full grip on them. This makes them ideal for beginners and experienced sport users alike.

Body Vision Gymnastic Rings

These are the opposite of the Iron Gym rings in two ways ” they’re more expensive and they have adjustable grip sizes (regardless of whether you pick the pair or single model).

The adjustable grip is great if you’re new to gymnastics and are looking for a way to gradually improve your grip strength. By adjusting the size, you soon build up a level of flexibility that enables you to handle the lower-sized rings. As you get more skilled, you switch to the larger rings.

Get Your Tools and Hardware

Most tasks around the house can be done without special tools, but installing rings requires a few pieces of hardware.

To get them, swing by your local hardware store, hardware depots, or home supply stores and buy the following:

  • 1 – 1-inch thick, 8-foot long piece of wood (cut into 2 pieces)
  • 1 – 1-inch thick, 2-foot long piece of wood (cut into 2 pieces)
  • 1-inch steel bolt
  • 1 – 1-inch wood dowel
  • Spray paint

The Drill

You need to determine how high you want your rings and where you want them located. Don’t worry, I’ll point out a few features to keep in mind later.

Install the two pieces of thick wood on either side of the designated location. Use a drill and wood screws to do this.

Next, place the two pieces of thin wood crosswise over the top of the thick pieces. The thin pieces are to act as straps to help you secure the rings.

Once you have the straps on, place a drill over the middle legs. This is where you’ll insert the bolt that will hold the rings in place.

You can choose to make the middle wooden piece a bit taller to act as a place for the rings and base while you’re working out.

From here, you want to paint the wood pieces.

Wrap It Up

You’re now ready to set the rings into place.

When you’re doing this, make sure that you keep the straps taut. This way, you’ll be able to let out the straps as the rings come down when you’re using them. You’ll also need to have anywhere from a half inch to an inch of wood above the bottom ring, which will depend on the height of the user.

Body Positioning

Now’s the time to address how you should be positioned when using the gymnastic rings as a piece of home exercise equipment.

Let’s begin with the feet. With the strap at the appropriate size, your feet should be planted on the fat end of the strap.

Hang Your Rings

TIP: Hang your rings low enough that you can execute some basic rings movements such as ring rows, ring push-ups, and ring dips. Add height and/or rings over time as you get stronger and more comfortable.

Mount Your Rings Properly

You don’t want to loosen the screws too much, but you also don’t want them to be too tight either. If it’s not possible to mount your rings high enough to be comfortable, try placing your rings closer to the ceiling so that you can reach the ground when standing up straight. You can also lie back on a bench or have a friend/partner spot you with your rings until you’re strong enough to complete a full set of exercises.

Think of Your Rings Training Space

Your rings training space doesn’t need to be anything fancy. You can hang your rings from your garage door, the top of a doorway, a tree, scaffolding, in the middle of a park, or even set them up in your bedroom. The only necessary thing to consider is that you are able to mount your rings on an immovable object, and that there is enough space to complete whatever exercises you want to do.

Create a Set of Rings You Can Use On-the-Go

If you want to be able to train in and around your home, you should think about creating a set of portable rings. You can do this by screwing a pair of rings into the tops of a sturdy backpack, or by inserting wooden blocks into the arms of leather gym rings. These will enable you to pack your rings around with you in a convenient location, and will enable you to do quick and dirty workouts anywhere you are.

How Can You Avoid Injuries when Working out with Rings?

If you’re working out with rings for the first time, it’s a good idea to build up your strength and flexibility gradually. Start by practicing just the basics and adding more challenging moves over time as the ones you are using become easier. This will help you start developing your technique, and will also help give your body the time it needs to adapt to more challenging exercises.

Similar to TRX Compatible Equipment

TRX suspension training cables are a popular piece of gear for body weight exercises.

Ceiling Installation

Installing gym rings for calisthenics makes the entire process a bit easier.

You can easily install them in your own ceiling.

First, measure the height of the ceiling, including the room above your head.

Then, you will need to put in wooden supports for your swing.

Simply attach the wooden supports with anchors (the most secure you can get).

Once the wooden support system is in position, you can set up your gymnastic rings.

We recommend making sure that you anchor the gymnastic rings at the top of the support system.

Then, you will have to secure them to the support system.

Extras:

If you have a pull up bar, you can add a rope for monkey bars. It works great for push ups.

It’s a great way to keep kids entertained and give them a work out, too.

Five (5) Best Upper Body Pushup Variations You Should Add to Your Workout Routine

As the old saying goes, “Variety is the spice of life.”

With that in mind, here are five (5) of our favorite upper body push up variations you should add to your workout routine.

1 Elevated Push Up

The Elevated Pushup is one of the first calisthenics exercises to begin learning.

Starting in a normal push up position, elevate both feet on a box, bench or stair step. Then, proceed to perform a push up.

Once you have become proficient at this exercise, you can take it up a notch by adding weight or performing them from your toes.

2 One Handed Pushup

The One Handed Pushup is another upper body calisthenics exercise that is very beginner-friendly.

To perform this exercise properly, start in a normal push up position. If you have never attempted a one handed push up before, then we suggest first performing reps with each hand placed on a box or chair.

Once you have become proficient with the one hand pushup from the floor, you can begin to elevate your feet.

3 Staggered Hand Pushup

The Staggered Hand Pushup is a very unique and challenging upper body calisthenics variation.

In-Attic Installation

If you are lucky to have an attic high enough to be used for installing gymnastic rings, then the installation is pretty straightforward.

The cross-pieces are usually made of Plastic, so they are relatively light as well as easy to install. You can install them directly in the attic or you can suspend them from the roof.

Ceiling fans are not recommended for installing gymnastic rings! The screws used to hang the rings will probably not hold with the vibration and shaking of a ceiling fan.

Wiring

Asking yourself how to install rings in the attic?

Installing a set of rings using AC wiring is possible. This will require switching the AC power source for the entire circuit to a new outlet (without a switch).

This means you'll have three outlets for the rings in total- one for the main AC circuit and two for the rings. Make sure to use a GFCI outlet

It's not the safest or easiest way to install a pair of rings. But it's possible.

DC Installation

If you prefer DC over AC, then you'll need to add a line from your house fuse panel to the rings. You can install the rings in the attic this way as well. Just make sure to keep the wiring as short as possible.

Ceiling Hooks Installation

The last but most traditional way to install rings in an attic is to fit into ceiling hooks. You'll need one ceiling hook for each ring.

You can get a few ceiling hooks by visiting your local home improvement store.

DIY Rings with a Tire

If you don't have an attic you can use to install your homemade fitness rings, you can still make yourself a pair of rings.

Just take an old tire and turn it into a gymnastic ring.

How to Install Rings

Just like any other piece of equipment you could install in your home, gymnastic rings need to be installed safely.

Here are a few tips on how to do it right:

Use the right fasteners.

The right fasteners aren't just safer. They'll also provide a better hold for all the pieces of your ring frames, therefore keeping everything safe and secure for your workouts.

The best option is to use carriage bolts. Even though they are heavy, using them to fix the frame will definitely provide a solid hold and best durability.

Test Your Rings

Installing gym rings for pullups is super easy once you have the right hardware. In fact, it´s a small project that most people can do themselves. However, it´s better to check the hardware beforehand.

When selecting the perfect location for your pullup rings, it helps to look at how you want to use them. Do you want to do pullups from your bedroom window? Or do you want to use them primarily for core workouts?

Think about the available space in the room and where you want to position your rings. Make sure you select a ring height that will work with your ceiling height (ex. 6 feet). It´s possible to install these outside, however they really shouldn´t be installed anywhere that could be damaged by water.

How to Install Gymnastic Rings at Home?

Setting up is really similar to a door pullup bar. Choose a location above door frame and hang two S-hooks on them. Hang your gymnastic rings on the S-hooks by tightening the carabiner on each side. If you want to mount on a high door frame, you might need a 3rd S-hook.

When mounting rings to the 2nd story (2nd floor), do it with the help of a friend because it puts some extra weight on the rings.

How High to Install Gymnastic Rings in Home?

The height is determined by the level of intensity of the exercise. You can use rings for 10 minutes a day at your desk. You can also do it for a few minutes as a warm-up in the morning or as a cool-down in the evening.

On the other hand, you can use it for high-intensity interval training and HIIT workouts.

Benefits of Pullup Rings at Home?

Your standard pull-up bar is great and doesn’t take up too much space. However, it lacks the versatility that rings have to offer.

The most obvious advantage to rings is the ability to vary resistance freely, allowing you to easily switch from horizontal to vertical pull-ups, and they allow you to take your training to a new level.

Enjoy Your Gymnastics Rings

So what types of exercises can you do with the gymnastic rings?

We are going to share some of the best and most effective ring exercises you can do along with a video. Each variation of ring exercises are based on fitness level.

For example, from beginner to advanced, so if you are advanced level, you can perform more advanced exercises.

Now, let's get started.

Beginner Exercises with Gymnastic Rings

Failure Exercises

Just similar to what you do in your basic push ups, pull ups, hanging leg raises, hollow body holds, etc.

Bodyline Exercises

Such as L-Hang exercise, work on your bodyline control with the rings.

Free Motion Skills

If you want to test your free motion skills, here are 4 most common skills you can easily try out on the rings.

Forward roll – A simple forward roll that is performed on the rings. Backward Roll – A simple backward roll on the rings. Press to handstand – One of the hardest skills you can possibly try and will require a lot of reps to match your handstand. Muscle up to handstand – A skill that will take even more time to master.

Common Gymnastic Ring Exercises for Intermediate Level Trainers

You can find the full 2 hours of advanced ring drills in Cam's full Ring workout program, released here.

Advanced Gymnastic Ring Exercises

Advanced ring skills are harder to perform and it will require you to be precise due to the instability factor of the rings.

Here are some of the advanced gymnastic ring exercises that you can try at home:

  • Skill #1 – Front Lever
  • Skill #2 – Back Lever
  • Skill #3 – Planche
  • Skill #4 – Muscle Up
  • Skill #5 – Skill Practice

How Often Should You Train with Gymnastic Rings?

You might be asking – how often should I do workouts using rings?

For starters, it depends on your fitness level.

For example, if you're a beginner, you may want to spend more time on the basics. So, a great start might be a 3-week beginner ring course.